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Old 08-12-2014, 12:08 PM   #11
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Quote:
Originally Posted by joewhitney21 View Post
Rheta is awesome, always love talking to her at the meets. Sometime in the future I would love to come out to Hercules and get some advice from the crew. Rheta, Marcus, Pete, and Fred are just a wealth of knowledge when I speak to them at meets. (Is Fred done with powerlifting?)
He was in getting ready to do a strongman throwing competition of some sort in July/August. I'm not sure if he is done, or if he is taking his time getting back from health problems. When he gets the bug and has a meet in site I bet he will make a run at another one.
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Old 08-12-2014, 02:06 PM   #12
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Originally Posted by jiorio95 View Post
He was in getting ready to do a strongman throwing competition of some sort in July/August. I'm not sure if he is done, or if he is taking his time getting back from health problems. When he gets the bug and has a meet in site I bet he will make a run at another one.
Good to hear.
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Old 08-13-2014, 06:01 AM   #13
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283.8 this morning. Feeling awesome. I think I'll realistically be in the low 270s by meet time without a water cut.
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Old 08-13-2014, 08:51 AM   #14
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Nice plan and good job on the weight cut! Has losing the weight made you feel better? No more heart burn?
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Old 08-13-2014, 08:55 AM   #15
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Nice plan and good job on the weight cut! Has losing the weight made you feel better? No more heart burn?
Thank you. I feel a lot better. I haven't had heartburn in about 3-4 weeks. It was getting pretty bad especially at night a couple times a week. I would wake up in the night coughing almost like I sucked in stomach acid into my lungs. Burned really bad and then I would cough until I was sick. I would end up being up for 2-3 hours on those nights. I hope to never have to deal with that shit again.
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Old 08-13-2014, 09:11 AM   #16
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Originally Posted by joewhitney21 View Post
Thank you. I feel a lot better. I haven't had heartburn in about 3-4 weeks. It was getting pretty bad especially at night a couple times a week. I would wake up in the night coughing almost like I sucked in stomach acid into my lungs. Burned really bad and then I would cough until I was sick. I would end up being up for 2-3 hours on those nights. I hope to never have to deal with that shit again.
Thats great, keep up the heavy lifting and healthy living!
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Old 08-13-2014, 06:42 PM   #17
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Wednesday 8/13/2014
Week 1 - Day 4 - upper accessory


A1) DB bench
1x15@45
3x15@50

B1) High to low hammer machine
4x12

C1) Hammer seated shoulder press
4x12

D1) hammer row machine
4x12

DB bench I do for speed. The first set I do just normal, but the 2-4 set I get faster and faster as I go. I might start adding in a mini band to it for some accommodating resistance.
The machine stuff is just for some fluff and buff stuff. Got a solid pump and sweat going and I was out the door in about 25 mins. Last week it took me closer to 15 mins.

Diet was solid today. Was feeling pretty run down at the gym, I think that is because I went to bed about an hour later than normal last night though and not because of diet. I might start throwing in a handful of almonds on Mon and Wed before I head to the gym too for a quick energy boost. We will see how next week goes though.
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Old 08-14-2014, 10:26 AM   #18
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woke up to 285.3, not too surprised. Had a big dinner last night, and I was probably just water light yesterday morning.

Dinner last night was:
  • 2 bacon cheeseburgers w/ ketchup and mustard (no bun)
  • 1/2 cup of white rice
  • huge pile of broccoli
  • and a salad with homemade oil and apple cider vinegar dressing

I needed a bigger dinner after being so sluggish yesterday in the gym.

Going light on squats and heavier pulls tomorrow. Getting excited.

Last edited by joewhitney21; 08-14-2014 at 11:30 AM.
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Old 08-17-2014, 08:44 AM   #19
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Friday 8/15/2014
Week 2 - Day 1 - squat and dead

A1) squat
5x1@265

B1) deadlift
3x3@440

C1) reverse badn deadlift (light band)
1x3@470

D1) mid shin rack pulls
1x3@315, 365, 405

E1) GHR
3x10




Good day, went home ate and then hoped in the car with my buddy to head to the Westside Meet in York, PA. We made it to Williamsport, PA and my alternator died at 1:30. So we were 2.5 hours away from home, and 2.5 hours away from the meet.

Had to call AAA to get a tow to a shop and hope they had an opening in the morning. We were lucky enough that it was the same weekend as the little league world series, so there was not an open hotel room for 50 miles. So, we slept in the car, it was about 43 degrees and we were both wearing shorts and t-shirts.

It was cold and miserable. But, needless to say we were both in the USMC and have both slept in much worse conditions so there wasn't much complaining. In the morning we were lucky enough to get the car fixed around 11am. At that point we were exhausted and didn't feel like driving another 7 hours that day, so we hung our heads in the shame and made the trip back home.

The weekend cost me $550 in repairs, and $75 for a hotel room in York, Pa that we didn't get to use. Oh well, still had fun with my buddy and catching up on old times, and there is always next year.
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Old 08-17-2014, 07:04 PM   #20
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Sunday 8/17/2014
Week 2- Day 2 - bench


A1) bench
3x3@230

B1) Mon mini rb bench
1x3@245

C1) CG bench
1x3@215
2x3@225

D1) incline db
3x12@50

E1) band flies - minis
1x30, 30, 20/20
E2) hammer Curls
2x8@35
1x8@40

Easy day, should have used minis or even micros for the rb bench. Lower accessory tomorrow.
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